Strength training
Overview
Strength training is a type of physical exercise specializing in the use of resistance to induce muscular contraction, which builds the strength, anaerobic endurance, and size of skeletal muscles. It involves performing movements against resistance; it is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training.
Benefits
Strength training has a variety of benefits when performed properly. It can increase bone density, muscle mass, and connective tissue strength, leading to increased physical strength and endurance. It can also improve cardiovascular health, increase flexibility, and help maintain a healthy body weight.
Types of Strength Training
There are several methods of strength training, which can be broadly categorized into three types: isometric resistance, isotonic strength training, and isokinetic resistance.
Isometric Resistance
Isometric resistance involves contracting muscles against a non-moving object, such as against the floor in a push-up. Isometric exercises can be performed for all major muscle groups, with the exercise position held for a period of time.
Isotonic Strength Training
Isotonic strength training involves moving a body part through a range of motion against a resistance, typically provided by body weight, gravity, bands, or dumbbells. This type of training can help build muscle strength and size.
Isokinetic Resistance
Isokinetic resistance involves contracting muscles against a resistance that is moving at a constant speed. This type of strength training is often performed with specialized equipment in a clinical or gym setting.
Techniques
Several techniques can be used in strength training, including the use of free weights, weight machines, resistance bands, and body weight.
Free Weights
Free weights include dumbbells, barbells, and kettlebells. They are versatile and can be used for a variety of exercises. They also engage more muscles as the body has to work to stabilize the weight.
Weight Machines
Weight machines are often used in gyms and offer a more controlled way to perform strength training exercises. They can be less intimidating for beginners and are a good way to target specific muscle groups.
Resistance Bands
Resistance bands are lightweight and portable, and they can increase the intensity of almost any strength training exercise. They work muscles in a way similar to weights but offer more versatility and variety in workouts.
Body Weight
Body weight exercises use the individual's own weight to provide resistance against gravity. They can be done anywhere and do not require any equipment.
Safety Considerations
While strength training is generally safe for most people, it can cause injury if not done properly. It's important to learn proper form and technique to avoid injury.